Self-Care Strategies for Leaders: Enhancing Focus Amidst Stress
Finding calm in the chaos—because great leadership starts with a clear mind. Prioritizing self-care isn’t a luxury; it’s a necessity for nonprofit leaders and small business owners navigating uncertain times.
Leadership Today Is Heavy — And Your Well-Being Matters More Than Ever
Leadership rarely feels simple. Whether you’re running a small nonprofit with limited resources, managing a team through organizational change, or making high-stakes decisions as a small business owner, the pressure can be intense. Add shifting funding landscapes, tighter budgets, staff burnout, and increased community needs — and it’s no surprise that many leaders feel overwhelmed.
But here’s the truth most leaders don’t hear often enough:
Prioritizing your well-being isn’t indulgent. It’s strategic.
Your clarity, focus, emotional steadiness, and ability to make sound decisions directly affect your team, mission, and long-term sustainability. When you take care of yourself, you create the conditions for better leadership — and better outcomes for the people who rely on you.
How Stress Impacts Focus, Clarity & Decision-Making
Stress doesn’t just feel uncomfortable — it literally changes how your brain works.
Dr. Arryn Robbins, a cognitive psychologist at the University of Richmond, explains that stress narrows your attention, creating tunnel vision. This is your body’s fight-or-flight response kicking in to protect you. Unfortunately, while this response is valuable during emergencies, it:
reduces your ability to think broadly
limits creativity
minimizes long-term planning
interrupts decision-making
heightens emotional reactivity
NPR’s article “Feeling scatterbrained? 5 ways to focus your attention” notes that stress makes it harder for leaders to manage competing priorities — something nonprofit and small-business leaders face daily.
You cannot lead effectively from a state of chronic cognitive overload.
But the good news?
You can retrain your brain toward calm focus with intentional practices.
Let’s explore self-care strategies that go beyond buzzwords — ones that truly help you lead with clarity, steadiness, and resilience.
Practical Self-Care Strategies for Leaders Under Stress
Below are research-backed, accessible strategies that strengthen your focus and reduce stress — without requiring more time, more effort, or a “perfect” routine.
1. Mindful Breathing: Reset Your Nervous System in 60 Seconds
When stress spikes, your body moves into survival mode.
Mindful breathing reverses that.
Try the 4–2–6 breath:
Inhale for 4 seconds
Hold for 2 seconds
Exhale for 6 seconds
Repeat 3–5 times.
This simple method activates the parasympathetic nervous system — your internal “calm switch.” Even one minute of intentional breathing:
lowers cortisol
expands your attention
reduces irritability
improves focus
increases emotional steadiness
This tool is portable, free, and powerful — a grounding practice you can use before board meetings, budget sessions, or difficult conversations.
2. Positive Constructive Daydreaming: Restore Creativity & Problem-Solving
This strategy might surprise you — but science backs it.
NPR highlights the benefits of positive constructive daydreaming: letting your mind wander toward pleasant, imaginative scenarios during simple, low-effort tasks like walking, folding laundry, or knitting.
When your mind gently roams, your creativity expands.
Benefits include:
enhanced problem-solving
improved decision-making
stronger emotional regulation
fresh ideas and insights
renewed mental energy
Try imagining:
a quiet walk through the woods
a warm sunlit morning by the lake
a peaceful vacation
a future milestone you’re excited about
Daydreaming isn’t escapism — it’s a mental reset that helps leaders think more clearly.
3. Set Boundaries with Technology to Protect Your Focus
Constant pings, notifications, and digital noise create attention fragmentation — making it incredibly hard for leaders to think deeply or stay present.
Create tech boundaries that support mental spaciousness:
Turn off nonessential notifications
Check email at designated times instead of constantly
Use website blockers (Freedom, FocusMe, RescueTime)
Keep your phone out of reach during focused work
Create a calming, uncluttered workspace
Digital boundaries are not about restriction — they’re about protecting the mental environment you need to lead well.
4. Seek Support & Connection — Leadership Isn’t Meant to Be Lonely
Leadership can feel isolating, especially when you’re trying to stay strong for everyone else. Connection reduces stress by creating shared understanding and collective problem-solving.
Try:
talking with another ED or business owner
joining a leadership circle or peer group
scheduling regular mentorship conversations
connecting with a trusted colleague for reflection
Sometimes the most powerful self-care is letting yourself be supported.
It’s not weakness — it’s good leadership.
And if organizational clarity or communication challenges are contributing to your stress, you may find relief through structured support. Learn more about how I help leaders simplify and strengthen their strategy here:
👉 Organizational Development or Marketing Communications Services
5. Prioritize Tasks with a Simpler, More Human Approach
Overwhelm often comes from looking at everything at once.
Break the cycle by narrowing your focus each day.
Try this:
The Rule of 3
At the start of the day, choose the three most important tasks you need to accomplish. Not 12. Not 7. Just three.
Why it works:
Removes decision fatigue
Reduces overwhelm
Creates a sense of accomplishment
Builds consistency
Helps align tasks with strategic priorities
Leaders who adopt this practice report greater productivity — and less guilt.
6. Build Micro-Moments of Restoration Into Your Day
You don’t need long breaks to reset your mind and body.
Short, intentional micro-moments can make a meaningful impact.
Try:
2 minutes of stretching between meetings
5 minutes of stepping outside for fresh air
30 seconds of gratitude reflection
A slow sip of water as a self-check-in
A brief walk after lunch
These tiny resets help you regulate stress levels throughout the day, rather than waiting until burnout arrives.
7. Reconnect With Your Values
Stress often disconnects us from why we started doing this work.
Returning to your values can anchor you.
Ask yourself:
What matters most in my leadership right now?
What impact do I want to make today?
What is one thing I refuse to compromise on?
What does “enough” look like for me this week?
Values-based reflection brings clarity and helps you make decisions from a grounded place instead of panic.
Moving Forward With Resilience, Clarity & Compassion
Self-care isn’t about perfection, lavish retreats, or adding more tasks to your already full plate.
It’s about practicing small, sustainable habits that create more clarity, less stress, and more meaningful connections with your team and mission.
When leaders prioritize their well-being, they:
make better decisions
communicate more clearly
model healthy boundaries
build more resilient teams
increase their organization’s capacity
You deserve these benefits — and so does everyone who depends on you.
What Self-Care Practices Support You?
I’d love to hear from you.
What self-care practices help you manage stress and maintain focus?
Your insights may offer encouragement to another leader navigating similar challenges.
And if you’re feeling stretched thin, or your communication systems need more clarity and structure so you can lead with more ease, let’s connect:
👉 Contact me here
A Gentle Invitation: The Sunflower Project
If your nonprofit is small but mighty — and you could benefit from hands-on help strengthening your organizational development, communication strategy, or internal alignment — consider applying for:
Each quarter, I gift 60 hours of strategic and marketing support to one nonprofit.
Together, we build clarity, calm, and confidence — so you can lead from a place of focus, not overwhelm.
